Warm Up 

400 m Run / 500 m Row 

25 Air Squats 

20 GHD 

15 Push Ups 

10 Hollow Rocks 

5 Cleans (Light) 



10 Minutes to Find One Rep Max 


Power or Squat 


For Time 

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees 

100 Double Unders (300 singles) 

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders (225 singles) 

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees 

50 Double Unders (150 singles) 

21 comments (Add your own)

1. AntonUnloarm wrote:
Priligy Funziona 2012 Cheap Cialis Buy Inderal Online Tablet Lasix Viagra Discount Wirkung Viagra Bei Frau Ease Of Use Online Propecia Comprar Cialis Generico Internet Progesterone Order Now Low Price With Free Shipping Compra Antabuse Online Viagra Generico Esiste Dose Of Amoxicillin For Tick Bite Buying Prozac Online Priligy Ervaring Buy Levitra Overnight Delivery Strattera Online Prices Amoxicillin Prescribing Information Treating Rabbits With Amoxicillin Xenical Cost Cialis Se Necesita Receta Medica How To Take Priligy Buy Disulfiram Marcas De Propecia Viagra Como Comprar Kamagra On Line Cialis Canadian Pahrmcy Viagra.Fr Buy Cheap Kamagra Pills Canadianpharmacy Cheap Ed Pills In Canada 2014 Propecia Tablets Online Propecia For Og Efter Propecia Nizoral Pattern Baldness Antabuse Online Stores Prezzo Viagra Cialis Levitra Levitra Preis Apotheke Low Cost Generic Kamagra Baclofene Apnee Sinus Pain From Taking Amoxicillin Cheap Zithromax Pills Cialis Sans Ordonnance

Sun, March 12, 2017 @ 9:59 AM

2. wrote:
Normally I don't read article on blogs, however I wish to say that this write-up very forced me to check out and do it!
Your writing taste has been amazed me. Thanks, quite great post.

Thu, April 13, 2017 @ 9:09 PM

3. wrote:
Keep on writing, great job!

Wed, May 3, 2017 @ 12:05 PM

4. wrote:
I drop a comment whenever I like a post on a site or if I have
something to add to the discussion. It's caused by the
fire communicated in the post I read. And after this article 7/26 | Star
Spangled CrossFit. I was actually moved enough to post
a thought :-P I actually do have 2 questions for you
if it's okay. Could it be only me or do some
of the remarks appear as if they are written by brain dead
folks? :-P And, if you are writing on other places, I would
like to follow everything new you have to post.

Would you list every one of your shared pages like your linkedin profile,
Facebook page or twitter feed?

Mon, July 3, 2017 @ 2:02 PM

5. wrote:
Howdy very cool web site!! Man .. Excellent .. Amazing ..

I will bookmark your site and take the feeds also?
I am satisfied to find so many helpful info here within the submit,
we need develop extra techniques in this regard, thanks for sharing.
. . . . .

Mon, July 3, 2017 @ 4:44 PM

6. wrote:
Attractive section of content. I just stumbled upon your blog and in accession capital to assert
that I get actually enjoyed account your blog posts.
Any way I will be subscribing to your feeds and even I achievement
you access consistently rapidly.

Sat, July 15, 2017 @ 4:51 PM

7. wrote:
whoah this blog is great i like studying your posts. Stay up the great work!

You already know, many people are looking round for this information, you could help them greatly.

Fri, March 29, 2019 @ 11:07 PM

8. wrote:
This is a topic which is near to my heart... Take care!

Exactly where are your contact details though?

Sun, June 2, 2019 @ 12:41 PM

9. wrote:
I'm gone to convey my little brother, that he should also go
to see this weblog on regular basis to obtain updated
from most up-to-date news update.

Fri, June 7, 2019 @ 9:56 AM

10. wrote:
Hey would you mind stating which blog platform you're using?
I'm planning to start my own blog soon but I'm having
a hard time selecting between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your design seems different
then most blogs and I'm looking for something unique.
P.S My apologies for being off-topic but I had to ask!

Mon, June 10, 2019 @ 1:47 PM

11. wrote:
Howdy I am so delighted I found your weblog, I really found you by mistake, while I was researching on Aol for something else, Anyhow I am here now and
would just like to say thank you for a remarkable post
and a all round exciting blog (I also love the theme/design), I don't have time to read
through it all at the moment but I have book-marked
it and also added in your RSS feeds, so when I have
time I will be back to read a lot more, Please do keep
up the great job.

Sat, June 22, 2019 @ 2:00 AM

12. wrote:
I'm extremely pleased to uncover this site. I need to to thank you for ones
time for this particularly fantastic read!! I definitely savored every part of it and I
have you saved as a favorite to see new information in your website.

Mon, July 22, 2019 @ 2:55 AM

13. wrote:
Great beat ! I would like to apprentice whilst you amend your website, how could i subscribe for a blog site?

The account helped me a applicable deal. I were tiny bit familiar of this your
broadcast offered brilliant clear concept natalielise plenty of

Wed, July 24, 2019 @ 5:24 PM

14. wrote:
I love what you guys tend to be up too. Such clever work and reporting!
Keep up the great works guys I've incorporated you guys
to my personal blogroll.

Mon, November 18, 2019 @ 7:15 AM

15. wrote:
Yes! Finally someone writes about quest bars cheap.

Sun, November 24, 2019 @ 3:30 PM

16. wrote:
I feel this is among the most important info for me. And i'm satisfied reading
your article. However wanna commentary on some common things, The site taste is perfect, the articles is
in point of fact excellent : D. Excellent process, cheers

Tue, December 3, 2019 @ 1:35 AM

17. wrote:
I really love your blog.. Very nice colors & theme.
Did you develop this amazing site yourself? Please reply back as I'm planning to create my
own site and would love to learn where you got this from
or what the theme is called. Thank you!

Fri, December 6, 2019 @ 3:28 AM

18. wrote:
What's up it's me, I am also visiting this web page daily, this web
site is actually pleasant and the users are really sharing good thoughts.

Fri, December 6, 2019 @ 7:24 AM

19. wrote:
It's really a nice and useful piece of info. I'm happy that you simply shared this helpful information with
us. Please keep us up to date like this.
Thank you for sharing.

Sun, December 8, 2019 @ 8:07 PM

20. wrote:
Heya i am for the first time here. I found this board and I find It really helpful
& it helped me out a lot. I am hoping to provide one thing back and aid others such as you helped me.

Tue, December 17, 2019 @ 1:02 AM

21. wrote:
Hi would you mind letting me know which hosting company you're
using? I've loaded your blog in 3 completely different internet browsers and I
must say this blog loads a lot faster then most.
Can you recommend a good internet hosting provider at
a fair price? Thank you, I appreciate it!

Tue, December 31, 2019 @ 10:16 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us

144 Eastern Blvd.
Watertown, NY 13601
(334) 467 7048

The Best Way to Reach Us: 

Send us a message on our Facebook Page.. all of our coaches will receive the notification and will get back to you ASAP ! 


Map - Location